Name: Playbook - Warrior Fit - W3/D4 Lower Body | Strength
Uploaded: 2023-03-18T22:09:04.161Z
Duration: 45 min
Description: W3/D4 Lower Body | Strength

Took couple days off and totally regret starting again with this workout 😂

Not sure if it’s a glitch but it says lower body dynamic stretch but shows me upper body movements?

Patricia

Warmup:
Dynamic Lower Body Warmup

Workout:
1. Barbell Squat 5 x 6
2. Barbell Walking Lunge 4 x 15 steps
3. Roman Deadlift 5 x 6
4. Dumbbell Bulgarian Split Squats 5 x 6 each leg

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back (Each Leg)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side (Each Leg)

Lower Body Warmup

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Repeating forward

Barbell Walking Lunges

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the bar down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Roman Deadlifts

- Start with your back foot on top of an elevated surface, same side hand holding a weight
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Weighted Bulgarian Split Squat

W3/D4 Lower Body | Strength

It was great a good start. Now I am going to run a 1.5 mile. Thanks Austin

Lauren

I have to say, in all honesty I am a fan with 45min of this workout. Thanks buddy

Adnan

Great way to get started after a break. Thank you austen❣️🫡

Pranav

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

Emmanuel

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

W1/D3 Pull | Strength

It was good! Let’s were to hello to do the lunges with weight but killer mid week set

Christian

W2/D1 Lower Body | Strength

Nice to have a lighter day at the end of the week! Still feeling the burn from all those leg centric days ha!

W2/D2 Pull | Strength

Took me about 30 min . Just the perfect amount of arms .

Nicole

W2/D3 Push | Strength

Timothy McAuliffe

W3/D1 Pull | Strength

Core and cardio least fav day but felt good 

Did jump rope since I don’t own a treadmill

W3/D2 Core and Cardio

W3/D3 Push | Strength

added 2 pull ups, slow and steady 💪🏻

Pull-ups are still difficult I use a band to help, have a long way to go before I can at least hit one on my own 🥴

W4/D1 Pull | Strength

Arms are noodles, don’t have strength to do dips but I did use a bench as an alternative to them

W4/D2 Push | Strength

The lightheartedness was real, didn’t finish the split squats those are my most hated, substitute front squats for back squats. Have a wrist injury and it just was not cooperating today

W3/D4 Lower Body | Strength

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